F3 Knoxville

Tag: Pennies

Too Many Clock Lunges (VQ!) Speedway AO

SPEEDWAY AO. Not sure why it’s defaulting to Asylum, but I don’t have a tag for Speedway.

THE SCENE: A little humid, but otherwise perfect weather for a beatdown.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20, Tie Fighters x15 each side, Calf Raises x20
THA-THANG:
Mosey to corner of parking lot closest to playground. Bear crawl inch worm from parking lot to playground entrance: partner up and form two lines holding plank – partners at end of line bear crawl to front of line, signaling to the new caboose it’s their time to bear crawl to the front. Once to playground, same partners took turns drawing a card from deck and performing exercise while other partner runs lap around the outside playground fence. Exercises were irkins, BBSu’s, and crackalackin’ burpees. Numbered cards = number of reps, face cards = 15 reps, Aces / jokers = 20 reps. If running partner completes lap before other partner completes reps, the returning partner resumes reps where first partner left off. After a few rounds, moseyed to the grassy field next to parking lot. Pax completed a suicide style workout without partners performing 10 reps of each exercise at associated station. Station 1: Burpees, Station 2: clock lunges (way too many clock lunges. . .), Station 3: Carolina dry docks, Station 4: Bolt 30’s. Mosey back to starting point in parking lot.

MARY:
Pax roulette: flutter kicks, georgia cheerleaders, diamond merkins, and more
COUNT-OFF & NAME-O-RAMA
Halfday, Doppleganger, Cow Patty, Streaker, Shoelaces, Outhouse, Trousers, Pennies, Blindside, Quad, Doctor, Rep Sleepy, Banjo
CIRCLE OF TRUST/BOM:
“Good and evil both increase at compound interest. That is why the little decisions you and I make every day are of such infinite importance. The smallest good act today is the capture of a strategic point form which, a few months later, you may be able to go on to victories you never dreamed of. An apparently trivial indulgence in lust or anger today is the loss of a ridge or railway line or bridgehead from which the enemy may launch an attack otherwise impossible.” – C.S. Lewis (from Mere Christianity) Reminder that we are never staying stagnant or just existing. We are always moving in one direction or another; either in a way that builds up our relationships with God, our family, and friends, or in a way that undermines those same relationships.

Speedway Long Ladder

THE SCENE: Another perfect morning

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
SSH x10; Tie Fighters (F/B) x10; Tempo Squat x10; Tempo Merkin x10; Mosey to can trailer as our starting point

THA-THANG:

Ladder style workout over a longer distance, worked up and down the ladder almost twice with different exercises on each trip.

Round One:

Can Trailer – Iron Rocket x10

Dumpster- Monkey Humpers (4-ct) x20

Pavilion – Step Ups x30

Soccer Field – Imperial Squat Walker (4-ct) x40

Pathway Past Field – Ballerina Squat x50

Soccer Field – Imperial Squat Walker (4-ct) x40

Pavilion – Step Ups x30

Dumpster- Monkey Humpers (4-ct) x20

Can Trailer – Iron Rocket x10

Round 2:

Can Trailer – Burpees x10

Dumpster – Dancing Bear (4-ct) x20

Pavilion – Dips x30

Soccer Field – Crab Cake x40

Pathway Past Field – Merkin x50

Soccer Field – Crab Cake x40

Pavilion – Dips x30

MARY:

Dancing Bear x20; Burpees x10; Australian Snow Angel x10; Hello Dolly x10; LBCs for time

COUNT-OFF & NAME-O-RAMA
7 HIM including FNG “Burnout”

CIRCLE OF TRUST/BOM:
Isaiah 40:30-31

MOLESKIN:
Pray for Trousers as he is looking for a job; Rep Sleepy traveling; Praise that Pennies’ daughter made it home

ANNOUNCEMENTS:

2.0 workout at Bomb Shelter on 6/25 at 8:15. Convergence on 7/2 at JUCO.

Speedway Launch

THE SCENE: Upper 50s, a beautiful morning to launch

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

SSH x 20; Windmill x10; Toe Merkins x10; Tie Fighter x10 (F/B); Tempo Squat x10; Dancing Bear x10

THA-THANG:

Bear Crawl Inch Worm: Partner up and form two lines holding plank, partners at end Bear Crawl to front of line, when both make it to the front the next pair starts.

Bear Brawl: 5 Burpees on each side of small soccer field. Partners take turns putting pressure on shoulders while the other Bear Crawls. Go back and forth 3 times.

Mosey to next field

Squat Totem: Lunge from cone to cone, increase reps by 5 at each cone, 6 total cones

Mosey to another field

Wheelbarrow with partner halfway then switch positions to go the other half. Partner carry halfway then switch for other half. Did this twice.

Mosey to hill at back of fields

11s with Merkins and Big Boys, Bear Crawl up the hill, Mosey down

Mosey to shovel flag

Afterburner:
Overhead Claps IC x50

Seal Claps IC x25

Grady Corn IC x25

MARY:
F3 is not about any one person so we did PAX Roulette

COUNT-OFF & NAME-O-RAMA
21 HIM

CIRCLE OF TRUST/BOM:

Whenever I talk to someone about F3, I always say that it is so much more than a workout. It is truly about all three Fs, Fitness, Fellowship, and Faith.

That first F is the magnet. Every man standing here started coming because they had some fitness goal in mind. Some of us may be elite athletes but most are just men that want to be healthy for our families. My goal when I started was being able to do simple things, like walking up the stairs, without being winded.

That second F is the glue. I knew that I needed others to hold me accountable for me to actually work out. What I didn’t know or expect, is that I needed manly friendships. I thought I was good on friends, but those relationships, for the most part, were only surface deep. Now I have so many men that I can go to when I need help, a listening ear, or just someone to vent my frustration with. The value of the second F is immeasurable.

That third F is the dynamite. F3 defines faith as believing in something greater than yourself. Full disclosure, for me, that is my belief in Jesus Christ. I believe that He lived a sinless life, died on the cross to save us from sin, and rose from the grave to sit at the right hand of God. The thing is though, that those are just words if my actions don’t line up with them. My belief must change the way I treat others, it must influence my decisions, and it should guide my actions. So whatever your faith is make sure it is doing those same things for you because we all are meant to be putting others in front of ourselves.

MOLESKIN:
Excited to see where Speedway goes from here! Thank you to all those that came from other AOs to the launch!

ANNOUNCEMENTS:
Convergence on 7/2 at JUCO, there will be no beatdown at Speedway that day.

Deck of Death Speedway Edition

THE SCENE: Mid-60s, cool but not too cool, great weather for a beatdown
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20, Cherry Pickers x5, Little This, Little That, Michael Phelps
THA-THANG:
Deck of Death.  Circle up, PAX picks card to determine exercise and rep count.

  • Diamonds = Pull-up Hangs and Bent over Rows (handful of PAX use monkey bars to hold at 90 degrees pull-up while remaining PAX do Bent over Rows which is back parallel to ground and bring CMU up to chest)
  • Clubs = Goblet Squats
  • Hearts = BBS
  • Spades = Blockees (modified for whole group to Merkins after almost 75 blockees in 15 minutes)
  • Number card = number x 2
  • Face card = 25 reps
  • Ace = 30 reps
  • Joker = 40 skull crushers (tricep extensions over head)

MARY:
Hold plank for time
COUNT-OFF & NAME-O-RAMA
14 HIMs with 2 FNGs – Outhouse (FNG Welcome!), Trousers, Doctor, Hooiser, Malfoy, Cow Patty, Halfday, Pennies, Shenanigans, Streaker, Rep Sleepy, XYZ (FNG Welcome!), Doppelganger, Grouch
CIRCLE OF TRUST/BOM:
Building from Trousers word on Tuesday.  As men, we feel as if we are not allowed to be vulnerable; that we have to pick ourselves up by our own bootstraps and do it alone.  YHWH never meant for us to go it alone in this world as Ecclesiastes 4:9-10 says.  It is hard to open up because we do not want to be seen as weak or be judged for our failures.  However, there is some comfort in knowing that what we are experiencing, other man have experienced or suffered through as well.  You are not alone.  We need to stop pretending like we are and that we are the only ones who have experienced the things we have experienced when there are plenty of guys out there and can just say, “I hear ya man!  Life sucks!”
ANNOUNCEMENTS:
#thespeedway launch on Saturday from 6A – 7A!  Woop woop!  Convergence, July 2 @ JUCO.  No other beatdowns in Knoxville area on this day.  Go to JUCO or stay in the fartsack (psst, we’d prefer you come to JUCO).

A Date with Paula

THE SCENE: 63 degrees and a beautiful morning

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSHx20, BAC, a little stretching

THA-THANG:

Eight stations Paula Abdul style while Bernie Sanders past two cones, do exercise, then Bear Crawl back one cone, do exercise.

  1. Abyss Merkins
  2. Clock Lunges
  3. Plank Jacks
  4. Alt. Shoulder Taps + Merkin
  5. Tempo Merkin
  6. Bolt 45’s
  7. WW2’s or BBSU
  8. Colt 45’s

MARY:
Green Sally for time

COUNT-OFF & NAME-O-RAMA
Trousers, Shenanigans, Banjo, Doppleganger, Rep Sleepy, Grouch, Streaker, Pennies, Halfday, Cow Patty, Doctor, Hoosier, Master, and FNG Malfoy
CIRCLE OF TRUST/BOM:
Ecclesiastes 4:9-12
MOLESKIN:
I appreciate each and every one of my fellow PAX at the Speedway! In today’s culture it is imperative that we as men stick together, not only for encouragement but for accountability and fellowship. When we stand together, we are strong! F3 has made an impact on me physically, mentally, and spiritually. When we step up to lead, it changes us at home, at work, and in our daily lives. It is such a wonderful thing to see you encourage each other out there every time we meet.
ANNOUNCEMENTS:
Welcome FNG Malfoy! 2nd and 3rd F opportunity @Food City Seymour on Wednesdays 6-7am. Official launch of Speedway is this coming Saturday June 4th @6am!